Artificial Sweeteners and Intuitive Eating: Finding the Right Balance for GLP-1

GLP-1 medications have proven to be a safe and effective medication for weight loss. These medications are designed to mimic the actions of GLP-1 hormone. The release of this hormone in the body occurs when food enters the gastrointestinal tract. The hormone triggers the production of insulin which reduces blood glucose levels. However, an excess of GLP-1 interacts with the appetite centers of the brain which send a signal of fullness and slow the release of food from the stomach. While these medications were previously only used for regulating blood sugar levels in diabetes patients, they are now finding applications as effective appetite suppressants for effective weight management.

Artificial Sweeteners for Weight Loss

Many people using weight loss medications to aid weight loss also incorporate sweeteners in an effort to improve their results. These alternatives to regular sugar however, have raised concerns on their potential impact on health. A study published in 2017 in the Canadian Medical Association Journal (CMAJ) linked the consumption of sugar alternatives to metabolic syndrome and weight gain. Another study published in 2018 in Molecules, a research journal, also suggested that consuming these sugar alternatives could potentially cause a disruption in the gut’s microbiome and thus contribute to the development of inflammation as well as metabolic disorders.

Intuitive Eating – A Better Approach for Weight Loss

Replacing sugar in your diet with a sweetener can seem like a great way to reduce your caloric intake. However, are the potential risks associated with their consumption worth it? Individuals with diabetes often consume these sugar alternatives to help manage their blood sugar levels. While they are a useful tool, they should be approached with caution and consumed only under the guidance of a healthcare professional.

Instead of relying so heavily on sugar alternatives, embracing an intuitive approach and focusing on a balanced diet would be more effective. This approach involves listening to your body’s cues of fullness and hunger. Use whole foods rich in natural sugars such as fruit to satisfy your sugar cravings. You may incorporate small portions of desserts prepared with real sugar every once in a while.

Contrary to popular belief, not all sugar is bad. Natural sugar is actually beneficial as a source of energy. However, even natural sugar should be consumed in moderation. This would be a more prudent choice than relying on sugar alternatives with the potential to harm your health.

Achieving Success for GLP-1 Medication Users

The key to successful weight loss is finding balance. This is true even for GLP-1 medication users. The weight loss drug will help in suppressing appetite. However, it is important to develop a healthy relationship with food in order to achieve sustainable results. A focus on consuming nutrient dense foods should be your priority. Artificial sugar alternatives may be used in moderation. However, this should be done under the guidance of a healthcare professional.

One of the primary goals for GLP-1 drug users is to prioritize the intake of protein at every meal. This in combination with listening to their body’s cues for hunger and satiety will help you develop healthier eating patterns. This strategy ensures that you consume the nutrients necessary for maintaining a healthy body before you begin to feel full. This will support your weight loss goals while promoting an overall sense of well-being.

Weight Loss Services Spokane Valley

Achieving a healthy body is not about deprivation. It is about respecting your body’s needs. At Integra Health and Wellness, we provide patients with the tools they need for success on their wellness journey. Get support from experienced health and wellness professionals and start living the life that you’ve dreamed about.

The Integra Health and Wellness Diet: A Weight-Loss Program for Your Best Life

Are you looking to lose weight? Embarking on a journey to regain health and wellness isn’t easy. However, with the right guidance and support, you can achieve your goals. Integra Health and Wellness is a weight loss service that offers people access to weight-loss experts. The weight loss programs offered can be customized to meet the specific needs and requirements of each patient. These programs aren’t just about getting on a healthy diet and dropping the pounds. They are about breaking unhealthy habits and adopting healthy ones.

Why Choose Integra Health and Wellness

The Integra Health and Wellness diet isn’t just about losing excess weight. Its purpose is to help you adopt a healthy way of eating that you can maintain for the rest of your life. The focus is on changing your day to day routine and replacing bad habits with good. For example, you will be encouraged to be more mindful of your eating and the feeling of fullness by not eating while watching TV.

Integra Health and Wellness’ weight loss plan is based on the latest scientific findings of behavior-change. Participants are encouraged to find their inner motivation for embarking on this journey and set achievable goals. They are also equipped with the skills to overcome setbacks.

This is the best diet to lose weight as it:

  • is developed by medical professionals
  • can be tailored to suit different food preferences
  • is great for those that love the idea of eating unlimited fruits and vegetables
  • gives you the opportunity to seek expert strategies on making positive lifestyle changes and dropping bad ones.
  • Offers effective ways to improve your health and reduce health risks
  • Does not require calorie counting or the elimination of food groups
  • Is a program you can stick with for the rest of your life. It is not a fad diet.
  • It includes inspirational advice that is easy to follow to help you move more and eat better.

How it Works

The Integra Health and Wellness Diet was developed by the weight-loss experts at Integra Health and Wellness. It is based on clinical research and experience. It is focused on eating delicious and nutritious foods while increasing physical activity. This can be tailored to individual needs considering factors such as individual preferences, health history and more.

The diet is offered in two phases:

Phase 1:

This phase consists of two weeks. It is designed to jump start the weight loss process. During this phase, participants can lose up to 10 pounds. In this phase, you will learn about lifestyle habits and how they are associated with weight gain. You will learn to break bad habits and replace them with good ones. The psychological boost of getting quick results in the first phase will give you the momentum you need to carry you through the next phase.

Phase 2:

This phase is about sustainable results. It is about making changes with a lifelong view. You will learn more about positive habits such as portion sizes, food choices, physical activity, meal planning and more. Weight loss during this phase will be about 1 to 2 pounds per week.


The Integra Health and Wellness diet is generally safe. Participants are encouraged to eat unlimited amounts of vegetables and fruits. This is important for fiber and micronutrients. It is also a great way to remain satiated without the excess calories making this one of the best weight loss programs currently available.

If you have any concerning health concerns or conditions, such as diabetes, it is important to work with your doctor in making adjustments to the diet to suit your situation. Integra Health and Wellness provides weight loss services Spokane Valley residents trust for long term benefits. Contact us now to schedule consultation and get started on your wellness journey.

A Comprehensive Guide to Semaglutide: What You Should Know

What is Semaglutide?

If you’ve been trying to lose weight and are considering taking prescription medication for weight loss, you may have come across Ozempic. This is one of the most popular FDA (food and drug administration) weight loss drugs in the market. Ozempic is actually a semaglutide product. These are a class of drugs known as glucagon-like peptide-1 (GLP-1) receptor agonists. These drugs mimic GLP-1 hormone. This hormone is released into the digestive tract in response to eating. It is responsible for making the body produce more insulin. Insulin in turn reduces the level of glucose in the blood. Higher levels of GLP-1 interact with the brain to signal fullness and reduce appetite.

FDA Approved Products

  • Ozempic – Ozempic injections are taken to lower blood glucose levels in adults that have type 2 diabetes mellitus. Ozempic was also approved for reducing the risk of stroke, heart attack or the risk of death in adults with a known heart condition and type 2 diabetes mellitus.
  • Rybelsus tablets – like Ozempic, these were approved for lowering blood sugar levels in adults that have type 2 diabetes.
  • Wegovy – These injections were approved for aiding weight loss in adults and children over 12 years of age with obesity. They can also be prescribed to adults with excess weight who also suffer from weight loss related health problems. These drugs can be used to keep the weight off in addition to exercise and diet.

These medications are prescription medications and there are no approved generic versions.

Compounded Semaglutide

Many wonder whether these products can be compounded. According to the Federal Food, Drug and Cosmetic (FD&C) Act, drugs included in the FDA’s Drug Shortages list can be compounded. Wegovy and Ozempic were included in this list as ofMay 2023. This means compounded versions of the drugs may be prepared.

Concerns about Compounded Versions

There have been several reports to the FDA about adverse events suffered by patients that have used compounded products. It is important for both healthcare professionals and patients to understand that these versions of the weight loss drug are not reviewed by the agency for quality, safety and effectiveness.

The FDA has received reports of semaglutide tablets that are made using salt forms of the compound including semaglutide acetate and semaglutide sodium. It should be noted that these salt forms are not the same active ingredient as that which is used in the approved drugs. The side effects of these salt forms are not known. Therefore products that may be marketed as semaglutide weight loss drugs may not contain the same active ingredient as the products that were approved by the FDA. They may therefore not be safe for use.

Patients are advised to obtain prescriptions from licensed healthcare providers and to only use drugs that are FDA approved from state-licensed pharmacies or from FDA registered outsourcing facilities.

Counterfeit Ozempic

With the popularity of weight loss drugs, especially Ozempic, the FDA has found counterfeit and unapproved products being marketed illegally in the US. While the FDA has issued warnings to stop the distribution of these unapproved and illegal products, their distribution continues. It is important for patients to remain vigilant and avoid these products. Patients, healthcare providers and other parties are encouraged to report adverse events, quality issues and illegal or counterfeit medications to the FDA’s MedWatch Adverse Event Reporting program.

Bottom Line

If you’re on a quest to lose weight and improve your health, you can avoid all the risks associated with weight loss medication by using a holistic approach to weight loss. We at Integra Health and Wellness provide weight loss services Spokane Valley residents trust for sustainable results.

Exploring the 30-30-30 Rule for Weight Loss: Benefits, Risks and Implementation Tips

You don’t have to be working in the fitness industry to have come across the 30 30 30 diet. This is a trend that has taken social media by storm. It is being touted as being one of the most effective ways to lose weight. So, what is it all about and is it truly effective? Below we take a look at this health trend. We look at the ins and outs of the diet and whether it is truly effective or not.

30 30 30 Rule Weight Loss Meal Plan

This social media weight loss trend involves eating 30 grams of protein within the first 30 minutes of waking up. You then follow this up by 30 minutes of low-intensity exercise. These are the only rules of the diet. There are no other rules or restrictions to the regimen. Yes, you don’t even have to count calories.

This morning routine finds its origins in the book ‘The 4-Hour Body’ by Tim Ferris. However, it is now being widely adopted after going viral on TikTok following a podcast by Gary Brecka, a self-described expert in human biology whose podcast focuses on ways to boost physical and mental health. Brecka described how the 30/30/30 fat loss regimen is effective for weight loss and controlling blood sugar in a two-part podcast series. Each episode currently has over 18 million views.

Does It Work

There is no scientific evidence that the 30 30 30 rule works. There currently aren’t any studies on the effectiveness of the diet. It should also be noted that effectiveness of diets or any weight loss plan for that matter is dependent on the individual, their commitment as well as their goals.

This viral regiment however, does present some aspects that would be positive for weight loss.

  • High-protein breakfast – eating breakfast has many benefits including providing energy for activities throughout the day. A high protein breakfast is even better as it keeps you satiated for longer. It is also a great way to keep your blood sugar under control. You will therefore be less likely to overeat as the day progresses. Great options for a high protein breakfast include lean meats, eggs, nut butters and Greek yogurt.
  • Low intensity exercise – 30 minutes of low intensity exercise in the morning after a high protein breakfast is a great way to burn fat. Low intensity exercise does not get your heart rate too high. You can therefore sustain the activity for longer. This helps to bring your blood sugar down.

The timing of the workout also has a positive impact on weight loss. Studies have shown that exercising in the morning (between 7am and 9am) can aid in weight loss by making the person more mindful of their choices throughout the day. The ripple effects of exercising in the morning make it easier to stay consistent with healthy habits throughout the day.


This viral Tik-Tok diet isn’t as concerning as other fad diets. It in-fact has many positive aspects such as eating a high-protein breakfast and encouraging low intensity exercise. However, this approach to weight loss may not be effective for everyone.

There are many people that don’t like to eat first thing in the morning. Others can’t workout with food in their stomach. There are also some people for whom eating 30g of protein may be higher than what is recommended for them and their current state of health.

Weight Loss Services Spokane Valley

At Integra Health and Wellness, we don’t believe in a one-size-fits-all approach to weight loss. We provide custom weight loss plans to help individuals reach their unique goals. Contact us to learn more and to get started with your journey to better health.

Prescription Weight-Loss Drugs: Do They Really Help?

Are you struggling to lose weight? if you’re reading this, you probably are. You may have tried every diet there is and not had any success. Many people search for answers on how effective weight loss pills do so in a last ditch effort to get rid of the weight and regain their health. The discussion over whether prescription weight loss medication is effective is in high gear as different drugs are being introduced in the market. Below, we take a closer look at this weight loss option.

Do I Qualify for Weight-Loss Drugs?

There are instances where healthcare providers may suggest that a patient take prescription weight loss drugs. This is often when the patient hasn’t been able to lose weight through diet and exercise and has:

  • A BMI (body mass index) over 30 and is therefore considered obese
  • A BMI over 27 and has a serious medical condition linked to obesity e.g. high blood pressure or obesity

Your healthcare provider will consider your health challenges and other factors in determining whether or not to prescribe the drugs. You should not take the medication if you are pregnant or breastfeeding.

How Do They Work?

Long term prescription weight loss drugs (those that can be taken for more than 12 weeks) are designed to cause significant weight loss especially when they are combined with lifestyle changes. Many of these medications work by making the patient feel less hungry or feel fuller. However, some work by absorbing fat e.g. orlistat.

These drugs can cause some side effects. These include constipation, nausea and diarrhea. It is important to talk to your healthcare provider about the risks involved with each drug before embarking on your journey.

The duration for taking the medication will depend on the impact of the drug on your body. If you haven’t had any side effects and are losing weight, your healthcare provider may suggest taking the drug long term. If you haven’t achieved a 5 percent reduction in body weight by 3 to 6 months, your healthcare provider may change your prescription.

It is also important to note that the medication can be expensive. Insurance companies often do not offer coverage for the medication. Just as with other medical interventions for weight loss, many people gain some or even all of the weight back when they stop taking the drugs. Therefore, lifestyle changes are still vital for keeping the weight off.

Approved Drugs

There are several weight loss pills that actually work and that have been approved by the FDA (Food and Drug Administration) for long term use. These include:

  • Semaglutide (Wegovy, Ozempic)
  • Orlistat (Xenical, Alli)
  • Bupropion-naltrexone (Contrave)
  • Phentermine-topiramate (Qsymia)
  • Liraglutide (Saxenda)

The requirements for taking each drug above differ. In order to take any of the drugs, certain tests must be carried out to determine your current state of health.

The Bottom-Line

While these medications are effective for losing some weight, they do not provide a long term solution for achieving a healthy weight. Many people that begin this journey end up gaining weight when they stop taking these aides. They also experience various side-effects some of which can be serious. The long term effects of these medications are also not known.

If you want to achieve sustainable weight loss and health for the long term, it is best to make lifestyle changes. Integra Health and Wellness provides access to an effective weight loss program in Spokane Valley. Our program uses a holistic approach that will help you address the underlying issues that led to weight gain in the first place. We’ll guide you on your journey to a healthier and more fulfilled life.

Weight Loss Success: 6 Strategies to Achieve Your Goals

Losing weight can be a challenge. It is something millions of people around the world struggle with on a daily basis. It is therefore not surprising that there are hundreds of fad diets and weight loss programs all promising quick or easy weight loss. However, if you’re looking for the truth about how to lose weight you should know that fad diets don’t work. The best way to lose weight starts with healthy and controlled calorie intake in combination with an increase in your level of physical activity. Below, we share 6 strategies to help you achieve your goals.

1. Prepare

Achieving long term weight loss isn’t easy. If it were, everyone would do it. It takes commitment, a change in lifestyle and maintaining discipline. It is therefore important to prepare for the journey ahead. Determine what your motivation is, what kind of support you need, how you will change your habits and what level of commitment you’re willing to give. You may want to talk to a doctor to help address factors such as stress, poor eating habits and any other health concerns before you embark on your health journey.

2. Know why?

Why do you want to lose weight? Answering this simple question will help you stay on track even when the motivation is gone. Motivation is often present when you start working on something new. However, it may fail you when faced with obstacles such as a vacation or your favorite but unhealthy treat. You need to know why you want to lose weight and why it is important to you in order to stay focused in the face of obstacles.

3. Have realistic goals

Many people search for ‘how to lose weight fast’ when embarking on a weight loss journey. They want to lose the pounds as quickly as possible. While being motivated to achieve your goals is great it is important to have a realistic view. The question you should ask is how long does it take to lose weight.

Determine what a healthy weight would be for your height. You can use a body mass index (BMI) chart to find out a healthy weight range. Set your goal and determine how long it will take based on healthy weight loss rates. That is about 1 or 2 pounds a week.

4. Explore healthy recipes

One of the reasons many people give up on their quest for good health is because they assume lowering their calorie intake means giving up taste. This doesn’t have to be the case. Healthy and low calorie meals can be just as tasty if not more delicious than high calorie and unhealthy foods.

A great way to stay motivated and committed to your plan is by exploring new recipes for nutritious meals. Invest in high quality ingredients.

5. Increase your level of activity

While exercise isn’t a requirement for weight loss, engaging in physical activity on a regular basis will aid weight-loss. Exercise is not only beneficial for burning calories but also boosting your mood, lowering your blood pressure and strengthening your heart. In addition, studies have shown that increasing your level of activity will help to sustain your weight loss for the long term.

6. Reprogram your mind

Eating healthy food and exercising is great. However, if you want to achieve sustainable weight loss it is important to think about making lifestyle changes. Long term weight loss is about changing your habits for the long term. That means changing your daily routines and eating patterns to maintain your weight. Consider habits that can become a way of life.

Using the tips above will set you on the path to success. If you need weight loss help along your journey, don’t hesitate to reach out to us, Integra Health and Wellness. We provide weight loss services Spokane Valley residents trust for long term success.